This drawing shows the
location(s) of the warning
decal(s). If a decal is miss-
ing or illegible, see the front
cover of this manual and
request a free replacement
decal. Apply the decal in the
location shown. Note: The
decal(s) may not be shown at
actual size.
NORDICTRACK and IFIT are registered trademarks of ICON Health & Fitness, Inc. App Store is a trademark of
Apple Inc., registered in the U.S. and other countries. Android and Google Play are trademarks of Google LLC.
The BLUETOOTH® word mark and logos are registered trademarks of Bluetooth SIG, Inc. and are used under
license. IOS is a trademark or registered trademark of Cisco in the U.S. and other countries and is used under
license.
2
Page 3
IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on the rower before using the rower. ICON assumes
no responsibility for personal injury or property damage sustained by or through the use of this
product.
1. It is the responsibility of the owner to ensure
that all users of the rower are adequately
informed of all precautions.
2. Before beginning any exercise program,
consult your physician. This is especially
important for persons over age 35 or persons with pre-existing health problems.
3. The rower is not intended for use by persons
with reduced physical, sensory, or mental
capabilities or lack of experience and knowledge, unless they are given supervision or
instruction about use of the rower by someone responsible for their safety.
4. Use the rower only as described in this
manual.
5. The rower is intended for home use only. Do
not use the rower in a commercial, rental, or
institutional setting.
6. Keep the rower indoors, away from moisture
and dust. Do not put the rower in a garage or
covered patio or near water.
7. Place the rower on a level surface, with a mat
beneath it to protect the floor or carpet. Make
sure that there is at least 2 ft. (0.6 m) of
clearance around the rower.
8. Inspect and properly tighten all parts each
time the rower is used. Replace any worn
parts immediately.
9. Keep children under age 13 and pets away
from the rower at all times.
10. Wear appropriate clothes while exercising;
do not wear loose clothes that could become
caught on the rower. Always wear athletic
shoes for foot protection.
11. The rower should not be used by persons
weighing more than 250 lbs. (113 kg).
12. Always keep your back straight while using
the rower; do not arch your back.
13. Do not release the row bar while the strap is
extended.
14. Over exercising may result in serious injury
or death. If you feel faint, if you become short
of breath, or if you experience pain while
exercising, stop immediately and cool down.
3
Page 4
UTS
STANDARD SERVICE PLANS
all
4
Page 5
BEFORE YOU BEGIN
Thank you for selecting the new NORDICTRACK®
RW 500 rower. Rowing is an effective exercise for
increasing cardiovascular fitness, building endurance,
and toning the body. The RW 500 rower is designed to
let you enjoy this effective exercise in the convenience
and privacy of your home.
For your benefit, read this manual carefully before
you use the rower. If you have questions after reading
Tablet*
Console
Resistance Handle
Row Bar
this manual, please see the front cover of this manual.
To help us assist you, note the product model number
and serial number before contacting us. The model
number and the location of the serial number decal are
shown on the front cover of this manual.
Before reading further, please review the drawing
below and familiarize yourself with the labeled parts.
Tablet Holder
Adjustable Neck
Knob
Strap
Seat
Rail
Frame Handle
Rail Handle
Folding Clamp
* This rower model
may include a tablet
Wheel
Footrest
Length: 7 ft. 3 in. (221 cm)
Width: 1 ft. 10 in. (56 cm)
5
Page 6
ASSEMBLY
• Assembly requires two persons.
• Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until you nish all assembly steps.
1. Go to my.nordictrack.com on your computer
and register your product.
• documents your ownership
• activates your warranty
• ensures priority customer support if assistance
is ever needed
Note: If you do not have internet access, call
Customer Care (see the front cover of this
manual) and register your product.
• Assembly requires the following tool(s):
one Phillips screwdriver
one adjustable wrench
To avoid damaging parts, do not use power tools.
1
2. If there are shipping tubes (not shown) attached
to the rower, remove and discard the shipping
tubes and the hardware attaching them.
With the help of a second person, pull the
Rail (2) outward and rotate the Stabilizer (3)
downward.
2
3
2
6
Page 7
3. Have a second person hold the Rail (2)
during this step.
Attach the Stabilizer (3) to the Frame (1) with
two M10 x 20mm Screws (61).
Then, hold the Rail Handle (34), pull the Rail (2)
outward, and rest the Rail on the floor (see the
drawing in step 4).
3
1
2
3
34
61
4. Orient the Seat (23) as shown, and slide the
Seat Carriage (5) onto the Rail (2).
4
2
23
5
7
Page 8
5. Slide the Seat (23) to the front of the Rail (2).
Next, attach a Stop (32) to each side of the Rail
(2) with an M4 x 19mm Screw (69).
5
23
Then, attach the Rail Cap (38) to the Rail (2)
with two M4 x 19mm Screws (69).
6. While a second person holds the Upright (77)
near the Frame (1), connect the Neck Wire (108)
to the Main Wire (84).
Tip: Avoid pinching the wires. Attach the
Upright (77) to the Frame (1) with four
M8 x 35mm Screws (82); start all the Screws,
and then tighten them.
2
69
32
69
32
69
69
38
6
Avoid
pinching
the wires
108
82
77
1
84
7. Loosen and remove the Knob (78) from the
Upright (77).
Next, identify the Right and Left Upright Covers
(80, 81), and orient them as shown.
Tip: Avoid pinching the wires. Press the Right
and Left Upright Covers (80, 81) together around
the Upright (77), and attach them to the Upright
with two M4 x 16mm Screws (68).
Then, insert the Knob (78) into the Right Upright
Cover (80) and tighten it into the Upright (77).
7
68
81
Avoid pinching
the wires
77
80
78
68
8
Page 9
8. Have a second person hold the Console (75)
near the Neck (76).
Plug the Neck Wire (108) into the receptacle on
the back of the Console (75). The connector
on the Neck Wire should slide easily into the
receptacle and snap into place. If a connector
does not slide easily into a receptacle, turn the
connector and try again. If you do not connect
the connector properly, the Console may
become damaged when you use the rower.
Insert the excess wire into the Neck (76) or into
the Console (75).
Tip: Avoid pinching the Neck Wire (108). If
necessary, tilt the Neck (76) upward to make
this step easier. Attach the Console (75) to the Neck with four M4 x 19mm Screws (69); start all
the Screws, and then tighten them.
8
Avoid
75
108
76
69
pinching
the wires
69
9. Attach the Tablet Holder (111) to the Console
(75) with four Tablet Holder Screws (112); start
all the Tablet Holder Screws, and then tighten
them.
Then, plug the Power Adapter (109) into the
receptacle on the frame of the rower.
Note: To plug the Power Adapter (109) into an
outlet, see HOW TO PLUG IN THE POWER
ADAPTER on page 10.
10. Make sure that all parts are properly tightened before you use the rower. Extra parts may be included.
Place a mat under the rower to protect the floor.
9
111
75
112
109
9
Page 10
HOW TO USE THE ROWER
HOW TO PLUG IN THE POWER ADAPTER
IMPORTANT: If the rower has been exposed to cold
temperatures, allow it to warm to room temperature
before you plug in the power adapter. If you do not
do this, you may damage the console displays or
other electronic components.
Plug the power
adapter (A) into
the receptacle
on the frame
of the rower.
Then, plug the
power adapter
into an appropriate outlet that
is properly installed in accordance with all local codes
and ordinances.
HOW TO ADJUST THE RESISTANCE
To vary the intensity of your exercise, you can adjust
the resistance that you feel when you pull the row bar.
You can adjust the resistance both digitally and manually. First, adjust the resistance digitally, by pressing
the Silent Magnetic Resistance increase and decrease
buttons on the console (see step 3 on page 14).
Then, fine-tune
the resistance
manually, by
moving the
resistance handle
(B). To increase the resistance,
push the resistance handle
toward the front
of the rower; to
decrease the
resistance, pull
the resistance
handle toward the rear of the rower.
B
A
HOW TO ADJUST THE FOOT PADS
First, sit on the seat and place your feet in the foot
pads (C).
Next, press the
footrest bracket
(D), slide the foot
pad (C) to the
desired position, and then
release the footrest bracket so
that the tab (E)
engages a slot
in the foot pad.
Then, tighten the strap over your foot.
Adjust the other foot pad in the same way. Make
sure that both foot pads are in the same position.
HOW TO ADJUST THE CONSOLE VIEWING ANGLE
To adjust the
console to the
desired viewing
angle, loosen the
knob (F), raise or
lower the neck
(G) to the desired
angle, and then
tighten the knob;
do not hold
or pull on the
console.
G
D
E
C
F
10
Page 11
HOW TO USE THE TABLET HOLDER
IMPORTANT: The tablet holder (H) is designed
for use with most full-size tablets. Do not place
any other electronic device or object in the tablet
holder.
To insert a tablet
into the tablet
holder (H), set
the bottom edge
of the tablet in
the tray. Then,
pull the clip over
the top edge of
the tablet. Make
sure that the
tablet is firmly
secured in the
tablet holder. If applicable to your tablet holder model,
rotate and/or pivot the tablet holder to the desired position. Reverse these actions to remove the tablet from
the tablet holder.
HOW TO FOLD AND STORE THE ROWER
H
Next, hold and lift the Frame Handle (K) and the Rail
Handle (L), and tip the rower forward onto the Shields
(M, N) and the Storage Feet (O) (see the drawing
below).
Then, pull the Rail Handle (L) inward until the Folding
Clamp (P) engages the bar on the Stabilizer (Q).
K
J
L
P
Q
R
The rower can be stored in a folded position to conserve space. Store the rower in a location where children cannot tip it. Unplug the power adapter
when you store the rower.
To store the rower, first slide the Seat (I) to the rear of
the Rail (J).
M, N
K
I
Q
J
O
R
To unfold the rower, first place your foot on a Stabilizer
Foot (R) and pull the Rail Handle (L) outward to disengage the Folding Clamp (P).
Then, hold the Rail Handle (L) and the Frame Handle
(K), pull the Rail Handle outward, and lower the Rail (J)
to the floor.
L
11
Page 12
HOW TO MOVE THE ROWER IN THE UNFOLDED
POSITION
Stand behind the
rower and lift the
rail (J) until the
rower will roll on
the wheels. Then,
carefully move
the rower to the
desired location,
and lower the rail
to the floor. Do
not hold or pull
on the console
when moving the rower.
HOW TO MOVE THE ROWER IN THE FOLDED
POSITION
See HOW TO FOLD AND STORE THE ROWER on
page 11, and fold the rower. Then, hold the frame
handle (K), place your foot on a stabilizer foot (R), and
tip the rower until it will roll on the wheels. Carefully
move the rower to the desired location, and then tip it
into the storage position. Do not hold or pull on the
console when moving the rower.
J
HOW TO ROW ON THE ROWER
Sit on the seat, place your feet in the footrests, and
adjust the straps to fit your feet. Then, hold the row bar
with an overhand grip.
Correct rowing form consists of three phases:
1. The first phase is the CATCH. Slide the seat
forward until your knees are almost touching your
chest. Pull the row bar until your hands are directly
above your feet.
2. The second phase is the DRIVE. Push backward
with your legs. Lean back slightly at the hips (not
at the waist), keeping your back straight. As you
straighten your legs, pull the row bar toward your
chest. Keep your elbows outward.
3. The third phase is the FINISH. Your legs should
be nearly straight. Continue to pull the row bar until
your hands are even with your chest.
After the finish phase, extend your arms forward and
pull the seat forward using your legs. Repeat this
sequence, moving through all three phases with a
smooth, fluid motion. Remember to breathe normally
as you row; never hold your breath.
K
R
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Page 13
CONSOLE DIAGRAM
FEATURES OF THE CONSOLE
The advanced console offers an array of features
designed to make your workouts more effective and
enjoyable.
When you use the manual mode of the console, you
can adjust the resistance of the row bar with the touch
of a button. As you exercise, the console will display
continuous exercise feedback.
While you exercise, the console will display continuous
exercise feedback. You can even measure your heart
rate using a compatible heart rate monitor. See page
18 for information about purchasing an optional
chest heart rate monitor.
You can also connect your tablet to the console and
use the iFit®–Smart Cardio Equipment app to record
and track your workout information.
The console also offers a selection of preset workouts.
Each workout automatically changes the resistance
of the row bar as it guides you through an effective
workout.
You can even connect your personal audio player to
the console sound system and listen to your favorite
music or audio books while you exercise.
To use the manual mode, see page 14. To use an
onboard workout, see page 16. To connect your
tablet to the console, see page 17. To connect
your heart rate monitor to the console, see page
17. To use the sound system, see page 18. To
change console settings, see page 18.
Note: If there is a sheet of plastic on the display,
remove the plastic.
13
Page 14
HOW TO USE THE MANUAL MODE
1. Begin rowing or press any button on the
console to turn on the console.
When you turn on the console, the display will turn
on. The console will then be ready for use.
2. Select the manual mode.
Calories (flame icon)—This display will show the
approximate number of calories you have burned.
When some onboard workouts are selected, this
display will show the number of calories remaining
to be burned during the workout.
Calories per Hour (Cals/Hr)—This display will
show the approximate number of calories you are
burning per hour.
Press the Manual Control button to select the
manual mode.
3. Adjust the resistance to the desired level.
You can adjust the resistance that you feel when
you pull the row bar both digitally and manually.
First, adjust the resistance digitally, by pressing
the Resistance increase and decrease buttons or
by pressing one of the numbered Quick Resistance
buttons. The selected resistance level will appear
in the display.
Note: After you press a button, it will take a
moment for the rower to reach the selected
resistance level.
Then, fine-tune the resistance adjustment
manually if desired by moving the resistance
handle (see HOW TO ADJUST THE RESISTANCE
on page 10).
4. Follow your progress with the displays.
Meters Per Minute—This display will show your
rowing speed in meters per minute.
Pulse (BPM)—This display will show your heart
rate in beats per minute (bpm) when you use the
handgrip heart rate monitor or the optional chest
heart rate monitor (see step 5).
Pulse Average (BPM AVG)—This display will
show your average heart rate in beats per minute
(bpm) when you use the handgrip heart rate monitor or the optional chest heart rate monitor (see
step 5).
Resistance—This display will show the resistance
level for a few seconds whenever the resistance
changes.
Strokes—This display will show the number of
rowing strokes you have completed during your
workout.
Strokes Per Minute (SPM)—This display will show
the your rowing speed in strokes per minute.
The display can show the following workout
information:
Strokes Per Minute Average (SPM AVG)—This
display will show the average number of rowing
strokes you are completing per minute.
Time—This display will show the elapsed time.
During a Performance workout, this mode shows
the time remaining in the workout instead of the
elapsed time.
14
Page 15
Watts—This display will show your approximate
power output in watts.
5. Wear a heart rate monitor and measure your
heart rate if desired.
Average Watts (lightning bolt icon AVG)—This
display will show your approximate average power
output in watts for the workout.
500 Meter Split—This display will show the
number of minutes and seconds it will take you to
row 500 meters.
500 Meter Split Average—This display will show
the average number of minutes and seconds it will
take you to row 500 meters.
Scan Mode and Priority Mode—The calories
and distance displays and the watts and strokes
displays will appear in an alternating cycle (scan
mode). To select either the calories and dis-
tance displays or the watts and strokes
displays for continuous display (priority mode),
press the increase or decrease button next to the
Enter button repeatedly until the desired display
appears. To return to the scan mode, press the
increase button repeatedly until the word SCAN
appears briefly in the display; the displays will
again begin to appear in an alternating cycle.
Press the Home button to exit the workout and
view a workout summary. Press the Home button
again to return to the main menu.
You can wear an optional heart rate monitor to
measure your heart rate. For more informa-
tion about the optional heart rate monitor, see
page 18. Note: The console is compatible with
BLUETOOTH® Smart heart rate monitors.
When your heart beat is detected, your heart rate
will be shown in the display on the screen.
6. When you are finished exercising, the console
will turn off automatically.
If the row bar is not moved for a few seconds, the
console will pause and the time will flash in the
display. To resume your workout, simply resume
rowing.
If the row bar does not move for several minutes
and the buttons are not pressed, the console will
turn off and the display will be reset.
Note: The console features a display demo mode,
designed to be used if the rower is displayed in a
store. When the demo mode is turned on, the console will show a preset presentation. To turn off the
demo mode, see HOW TO CHANGE CONSOLE
SETTINGS on page 18.
Press the End/Summary button repeatedly to
pause the workout, view a workout summary, and
return to the main menu.
Change the volume
level of the console by
pressing the volume
increase and decrease
buttons.
15
Page 16
HOW TO USE AN ONBOARD WORKOUT
4. Begin rowing to start the workout.
1. Begin rowing or press any button on the
console to turn on the console.
When you turn on the console, the display will turn
on. The console will then be ready for use.
2. Select an onboard workout.
To select an onboard workout, press the Calorie
button or the Performance button repeatedly until
the desired workout appears in the display.
When you select an onboard workout, the display
will show the name of the workout and the duration of the workout or the number of calories to be
burned. Then, the maximum resistance level for the
workout will appear in the display.
Each workout is divided into several segments. A
resistance level or a number of calories is programmed for each segment. Note: The same
resistance level or number of calories may be programmed for consecutive segments.
If a different resistance level is programmed for
the next segment of the workout, the resistance
level will appear in the display for a few seconds
to alert you. The resistance of the row bar will then
change.
If the resistance setting for the current segment
is too high or too low, you can manually override
the setting by pressing the Resistance buttons.
IMPORTANT: When the current segment ends,
the resistance will automatically adjust to the
resistance setting programmed for the next
segment.
The workout will continue in this way until the last
segment ends. To pause the workout at any time,
stop rowing. The time will flash in the display. To
resume the workout, simply resume rowing.
3. Adjust the resistance manually to the desired
level.
Adjust the resistance manually to the desired
level by moving the resistance handle to the
desired position (see HOW TO ADJUST THE
RESISTANCE on page 10).
To end the workout, press the End/Summary button
repeatedly to pause the workout, view a workout
summary, and return to the main menu.
5. Follow your progress with the displays.
See step 5 on page 16.
6. Wear a heart rate monitor and measure your
heart rate if desired.
See step 6 on page 15.
7. When you are finished exercising, the console
will turn off automatically.
See step 7 on page 16.
16
Page 17
HOW TO CONNECT YOUR TABLET TO THE
CONSOLE
5. Disconnect your tablet from the console if
desired.
The console supports BLUETOOTH connections to
tablets via the iFit—Smart Cardio Equipment app
and to compatible heart rate monitors. Note: Other
BLUETOOTH connections are not supported.
1. Download and install the iFit—Smart Cardio
Equipment app on your tablet.
On your iOS® or Android™ tablet, open the App
Store℠ or the Google Play™ store, search for the
free iFit—Smart Cardio Equipment app, and then
install the app on your tablet. Make sure that the BLUETOOTH option is enabled on your tablet.
Then, open the iFit—Smart Cardio Equipment app
and follow the instructions to set up an iFit account
and customize settings.
2. Connect your heart rate monitor to the console
if desired.
If you are connecting both your heart rate monitor
and your tablet to the console, you must connect
your heart rate monitor before you connect
your tablet. See HOW TO CONNECT YOUR
HEART RATE MONITOR TO THE CONSOLE at
the right.
To disconnect your tablet from the console, first
select the disconnect option in the iFit—Smart
Cardio Equipment app. Then, press and hold the
iFit Sync button on the console until the LED on the
console turns solid green.
Note: All BLUETOOTH connections between
the console and other devices (including any
tablets, heart rate monitors, and so forth) will be
disconnected.
HOW TO CONNECT YOUR HEART RATE MONITOR
TO THE CONSOLE
The console is compatible with all BLUETOOTH Smart
heart rate monitors.
To connect your BLUETOOTH Smart heart rate monitor to the console, press the iFit Sync button on the
console; the console pairing number will appear in the
display. When a connection is established, the LED on
the console will flash red twice.
Note: If there is more than one compatible heart rate
monitor near the console, the console will connect to
the heart rate monitor with the strongest signal.
3. Connect your tablet to the console.
Press the iFit Sync button on the console; the
console pairing number will appear in the display.
Then, follow the instructions in the iFit—Smart
Cardio Equipment app to connect your tablet to the
console.
When a connection is established, the LED on the
console will turn solid blue.
4. Record and track your workout information.
Follow the instructions in the iFit—Smart Cardio
Equipment app to record and track your workout
information.
To disconnect your heart rate monitor from the console,
press and hold the iFit Sync button on the console until
the LED on the console turns solid green.
Note: All BLUETOOTH connections between the
console and other devices (including any tablets, heart
rate monitors, and so forth) will be disconnected.
17
Page 18
HOW TO USE THE SOUND SYSTEM
HOW TO CHANGE CONSOLE SETTINGS
To play music or audio books through the console
sound system while you exercise, plug a 3.5 mm male
to 3.5 mm male audio cable (not included) into the
jack on the console and into a jack on your personal
audio player; make sure that the audio cable is fully
plugged in. Note: To purchase an audio cable, see
your local electronics store.
Next, press the play button on your personal audio
player. Adjust the volume
level using the volume
increase and decrease
buttons on the console or the volume control on your
personal audio player.
THE OPTIONAL CHEST HEART RATE MONITOR
Whether your
goal is to
burn fat or to
strengthen your
cardiovascular
system, the key
to achieving the
best results is
to maintain the
proper heart
rate during your
workouts. The optional chest heart rate monitor will
enable you to continuously monitor your heart rate
while you exercise, helping you to reach your personal
fitness goals. To purchase a chest heart rate moni-
tor, please see the front cover of this manual.
Note: The console is compatible with all BLUETOOTH
Smart heart rate monitors.
1. Select the settings mode.
To select the settings mode, press the Settings
button. The settings information will appear in the
display.
2. Navigate the settings mode.
While the settings mode is selected, the display will
show several optional screens. Press the increase
and decrease buttons near the Enter button
repeatedly to select the desired optional screen.
The lower section of the display will show
instructions for the selected screen. Make sure to
follow the instructions shown in the lower part
of the display.
3. Change settings as desired.
Usage Information—The display will show the
total number of hours that the rower has been used
and the total distance that has been rowed on the
rower.
Contrast Level—The currently selected con-
trast level will appear in the display. Press the
Resistance increase and decrease buttons to
adjust the contrast level.
Demo—The console features a display demo
mode, designed to be used if the rower is displayed
in a store. Press the Resistance increase button
repeatedly to turn the demo mode on or off.
4. Exit the settings mode.
Press the Settings button to exit the settings mode.
18
Page 19
FCC INFORMATION
This equipment has been tested and found to comply with the limits for a Class B digital device, pursuant to Part
15 of the FCC Rules. These limits are designed to provide reasonable protection against harmful interference
in a residential installation. This equipment generates, uses, and can radiate radio frequency energy and, if not
installed and used in accordance with the instructions, may cause harmful interference to radio communications.
However, there is no guarantee that interference will not occur in a particular installation. If this equipment does
cause harmful interference to radio or television reception, which can be determined by turning the equipment off
and on, try to correct the interference by one or more of the following measures:
• Reorient or relocate the receiving antenna.
• Increase the separation between the equipment and the receiver.
• Connect the equipment into an outlet on a circuit different from that to which the receiver is connected.
• Consult the dealer or an experienced radio/TV technician for help.
FCC CAUTION: To assure continued compliance, use only shielded interface cables when connecting to
computer or peripheral devices. Changes or modifications not expressly approved by the party responsible for compliance could void the user’s authority to operate this equipment.
IMPORTANT: To satisfy exposure compliance requirements, the antenna and transmitter in the console
must be at least 8 in. (20 cm) from all persons and must not be near or connected to any other antenna or
transmitter.
Note: The console contains FCC ID: OMCBMD1.
19
Page 20
MAINTENANCE AND TROUBLESHOOTING
MAINTENANCE
Regular maintenance is important for optimal
performance and to reduce wear. Inspect and properly
tighten all parts each time the rower is used. Replace
any worn parts immediately.
To clean the rower, use a damp cloth and a small
amount of mild detergent. IMPORTANT: To avoid
damage to the console, keep liquids away from
the console and keep the console out of direct
sunlight.
For best results, clean the rail, the seat carriage, and
the carriage rollers daily.
CONSOLE TROUBLESHOOTING
If the console does not turn on, make sure that the
power adapter is fully plugged in.
If a replacement power adapter is needed, call the
telephone number on the cover of this manual.
IMPORTANT: To avoid damaging the console, use
only a manufacturer-supplied regulated power
adapter.
TABLET HOLDER TROUBLESHOOTING
If the tablet holder does
not stay in place, rotate
the tablet holder backward
and tighten the indicated
screw (A) until the tablet
holder stays in place when
it is rotated to the desired
position.
A
20
Page 21
HOW TO ADJUST THE REED SWITCH
If the console does not display correct feedback, the
reed switch should be adjusted.
To adjust the reed switch, you must remove the
resistance handle and the right and left shields as
described below.
First, remove the
six M4 x 10mm
Screws (70)
and then gently remove the
Resistance
Handle (9).
See EXPLODED DRAWING B on page 27. Locate
the Right and Left Shields (7, 8). Remove the four
M4 x 19mm Screws (69) and the ten M4 x 16mm
Screws (68) from the Right and Left Shields. Then,
gently remove the Right and Left Shields.
70
9
70
Next, locate the Reed Switch (47). Turn the Left Fan
(4) until a Magnet (85) is aligned with the Reed Switch.
Then, slightly loosen the two indicated M4 x 19mm
Screws (69), slide the Reed Switch slightly closer to or
away from the Magnet, and then retighten the Screws.
47
85
69
Turn the Left Fan (4) so that the Magnet (85) passes
the Reed Switch (47) repeatedly. Repeat these actions
until the console displays correct feedback.
When the reed switch is correctly adjusted, reattach
the parts that you removed.
4
21
Page 22
EXERCISE GUIDELINES
WARNING: Before beginning this
or any exercise program, consult your physician. This is especially important for persons
over age 35 or persons with pre-existing
health problems.
The heart rate monitor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The heart rate monitor is
intended only as an exercise aid in determining heart rate trends in general.
These guidelines will help you to plan your exercise
program. For detailed exercise information, obtain a
reputable book or consult your physician. Remember,
proper nutrition and adequate rest are essential for
successful results.
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your
cardiovascular system, exercising at the proper intensity is the key to achieving results. You can use your
heart rate as a guide to find the proper intensity level.
The chart below shows recommended heart rates for
fat burning and aerobic exercise.
Burning Fat—To burn fat effectively, you must exercise at a low intensity level for a sustained period of
time. During the first few minutes of exercise, your
body uses carbohydrate calories for energy. Only after
the first few minutes of exercise does your body begin
to use stored fat calories for energy. If your goal is to
burn fat, adjust the intensity of your exercise until your
heart rate is near the lowest number in your training
zone. For maximum fat burning, exercise with your
heart rate near the middle number in your training
zone.
Aerobic Exercise—If your goal is to strengthen your
cardiovascular system, you must perform aerobic
exercise, which is activity that requires large amounts
of oxygen for prolonged periods of time. For aerobic
exercise, adjust the intensity of your exercise until your
heart rate is near the highest number in your training
zone.
WORKOUT GUIDELINES
Warming Up—Start with 5 to 10 minutes of stretch-
ing and light exercise. A warm-up increases your body
temperature, heart rate, and circulation in preparation
for exercise.
Training Zone Exercise—Exercise for 20 to 30 minutes with your heart rate in your training zone. (During
the first few weeks of your exercise program, do not
keep your heart rate in your training zone for longer
than 20 minutes.) Breathe regularly and deeply as you
exercise ; never hold your breath.
To find the proper intensity level, find your age at the
bottom of the chart (ages are rounded off to the nearest ten years). The three numbers listed above your
age define your “training zone.” The lowest number is
the heart rate for fat burning, the middle number is the
heart rate for maximum fat burning, and the highest
number is the heart rate for aerobic exercise.
Cooling Down—Finish with 5 to 10 minutes of stretching. Stretching increases the flexibility of your muscles
and helps to prevent post-exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, complete three
workouts each week, with at least one day of rest
between workouts. After a few months of regular exercise, you may complete up to five workouts each week,
if desired. Remember, the key to success is to make
exercise a regular and enjoyable part of your everyday
life.
22
Page 23
SUGGESTED STRETCHES
The correct form for several basic stretches is shown at the right. Move slowly as you stretch; never bounce.
1. Toe Touch Stretch
Stand with your knees bent slightly and slowly bend forward from
your hips. Allow your back and shoulders to relax as you reach down
toward your toes as far as possible. Hold for 15 counts, then relax.
Repeat 3 times. Stretches: Hamstrings, back of knees and back.
2. Hamstring Stretch
Sit with one leg extended. Bring the sole of the opposite foot toward
you and rest it against the inner thigh of your extended leg. Reach
toward your toes as far as possible. Hold for 15 counts, then relax.
Repeat 3 times for each leg. Stretches: Hamstrings, lower back and
groin.
3. Calf/Achilles Stretch
With one leg in front of the other, reach forward and place your
hands against a wall. Keep your back leg straight and your back foot
flat on the floor. Bend your front leg, lean forward and move your
hips toward the wall. Hold for 15 counts, then relax. Repeat 3 times
for each leg. To cause further stretching of the achilles tendons,
bend your back leg as well. Stretches: Calves, achilles tendons and
ankles.
4. Quadriceps Stretch
1
2
3
4
With one hand against a wall for balance, reach back and grasp one
foot with your other hand. Bring your heel as close to your buttocks
as possible. Hold for 15 counts, then relax. Repeat 3 times for each
leg. Stretches: Quadriceps and hip muscles.
5. Inner Thigh Stretch
Sit with the soles of your feet together and your knees outward.
Pull your feet toward your groin area as far as possible. Hold for 15
counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip
muscles.
5
23
Page 24
PART LIST
Key No. Qty. Description Key No. Qty. Description
Model No. NTRW99147.0 R0618A
1 1 Frame
2 1 Rail
3 1 Stabilizer
4 1 Left Fan
5 1 Seat Carriage
6 2 Deflector
7 1 Right Shield
8 1 Left Shield
9 1 Resistance Handle
10 1 Strap Grommet
11 1 Bungee Cord
12 1 Row Bar/Strap
13 1 Resistance Pad
14 1 Right Neck Bushing
15 1 Left Neck Bushing
16 2 Footrest Strap
17 1 Right Footrest
18 1 Right Foot Pad
19 1 Right Footrest Bracket
20 1 Left Footrest Bracket
21 1 Left Footrest
22 1 Left Foot Pad
23 1 Seat
24 2 Bearing A
25 4 Snap Ring
26 1 Bushing
27 2 Bearing B
28 2 15mm Wave Washer
29 1 Pulley Assembly
30 1 Axle
31 2 Pivot Bushing
32 4 Stop
33 1 Bumper
34 1 Rail Handle
35 1 Folding Clamp
36 2 Rail Foot
37 2 Small Carriage Roller
38 1 Rail Cap
39 2 Large Carriage Roller
40 2 Carriage Axle
41 2 Stabilizer Foot
42 4 Wheel
43 2 Storage Foot
44 5 Rail Pulley
45 2 Strap Roller
46 2 Strap Axle
47 1 Reed Switch/Wire
48 1 Frame Pulley
49 1 Frame Foot
50 1 Clamp
51 1 Row Bar Rest
52 1 Frame Handle
53 1 Pivot Axle
54 12 Deflector Bracket
55 2 Pulley Bracket
56 6 6mm Washer
57 8 M6 Locknut
58 3 M8 Washer
59 2 M8 x 12mm Screw
60 1 M10 x 40mm Bolt
61 2 M10 x 20mm Screw
62 8 5mm Washer
63 8 M5 x 10mm Screw
64 2 #8 x 3/4" Screw
65 12 M6 x 15mm Screw
66 2 M10 Flange Nut
67 2 Clip
68 12 M4 x 16mm Screw
69 36 M4 x 19mm Screw
70 6 M4 x 10mm Screw
71 10 M6 x 12mm Screw
72 1 Right Fan
73 4 8mm Washer
74 1 One-way Bearing
75 1 Console
76 1 Neck
77 1 Upright
78 1 Knob
79 1 Wire Grommet
80 1 Right Upright Cover
81 1 Left Upright Cover
82 4 M8 x 35mm Screw
83 1 M8 x 50mm Hex Bolt
84 1 Main Wire
85 4 Magnet
86 5 M8 Locknut
87 12 M4 x 10mm Flat Head Screw
88 2 Bearing Bracket
89 1 Handle Bracket
90 1 Link Arm
91 1 Magnet Bracket
92 1 Resistance Magnet
93 1 Frame Magnet
94 4 Magnet Screw
95 2 Handle Bracket Screw
96 1 M6 x 12mm Hex Screw
97 1 M8 x 12mm Hex Screw
98 1 M6 Washer
99 4 M4 x 12mm Screw
100 1 Resistance Motor
Note: Specications are subject to change without notice. For information about ordering replacement parts, see
the back cover of this manual. *These parts are not illustrated.
109 1 Power Adapter
110 1 Power Receptacle/Wire
111 1 Tablet Holder
112 4 Tablet Holder Screw
* – User’s Manual
* – Assembly Tool
* – Tablet
25
Page 26
EXPLODED DRAWING A
78
Model No. NTRW99147.0 R0618A
66
72
109
111
94
24
93
80
29
68
74
104
24
26
105
25
13
88
62
44
71
63
60
84
86
71
73
27
42
25
108
110
86
73
42
43
69
41
3
61
69
83
77
49
1
94
15
68
82
57
82
50
56
69
47
48
81
14
86
64
79
112
76
75
92
91
66
97
58
85
101
96
27
98
71
102
103
89
101
90
25
4
99
71
25
88
28
69
100
30
57
63
62
52
46
57
56
44
55
51
45
57
20
17
21
65
18
22
59
19
65
44
16
58
53
69
57
56
59
58
44
55
44
56
57
26
Page 27
EXPLODED DRAWING B
Model No. NTRW99147.0 R0618A
70
95
54
95
31
68
33
6
11
69
34
68
54
68
68
69
54
87
7
10
54
87
32
32
54
70
9
54
87
87
54
87
54
68
68
69
31
2
8
69
69
6
12
23
32
67
5
40
62
63
69
69
39
35
36
38
69
65
63
62
57
56
37
65
27
Page 28
ORDERING REPLACEMENT PARTS
To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to
provide the following information when contacting us:
• the model number and serial number of the product (see the front cover of this manual)
• the name of the product (see the front cover of this manual)
• the key number and description of the replacement part(s) (see the PART LIST and the EXPLODED DRAWING
near the end of this manual)
LIMITED WARRANTY
IMPORTANT: To protect your fitness equipment with an extended service plan, see page 4.
ICON Health & Fitness, Inc. (ICON) warrants this product to be free from defects in workmanship and
material, under normal use and service conditions. The frame is warranted for ve (5) years from the date
of purchase. Parts and labor are warranted for one (1) year from the date of purchase.
This warranty extends only to the original purchaser (customer) and is not transferrable. ICON’s obligation under this warranty is limited to repairing or replacing, at ICON’s option, the product through one of
its authorized service providers. All repairs for which warranty claims are made must be preauthorized by
ICON. If replacement parts are shipped while the product is under warranty, the customer will be responsible for a minimal handling charge. For in-home service, the customer may be responsible for a minimal
trip charge. This warranty does not extend to freight damage to the product. This warranty will automatically be voided by the following conditions: (1) if the product is used as a store display model, (2) if the
product is purchased or transported outside the USA, (3) if all instructions and warnings in this manual are
not followed, (4) if the product is abused or improperly or abnormally used, or (5) if the product is used for
commercial or rental purposes. No other warranty beyond that specically set forth above is authorized
by ICON.
ICON is not responsible or liable for the following damages: (1) indirect, special, or consequential damages arising out of or in connection with the use or performance of the product; (2) damages with respect
to any economic loss, loss of property, loss of revenues or prots, loss of enjoyment or use, or costs of
removal or installation; or (3) other consequential damages of any kind. Some states do not allow the
exclusion or limitation of incidental or consequential damages. Accordingly, the above limitation may not
apply to the customer.
The warranty extended hereunder is in lieu of any and all other warranties, and any implied warranties of
merchantability or tness for a particular purpose are limited in their scope and duration to the terms set
forth herein. Some states do not allow limitations on how long an implied warranty lasts. Accordingly, the
above limitation may not apply to the customer. This warranty provides specic legal rights; the customer
may have other rights that vary from state to state.
For warranty service, please call the telephone number on the front cover of this manual. Please be prepared to provide the model number and serial number of the product (see the front cover of this manual).
ICON Health & Fitness, Inc., 1500 S. 1000 W., Logan, UT 84321-9813